Grapefruit is a big, round citrus fruit that tastes acidic and sour. This fruit, which is related to oranges, is commonly eaten raw or used in juices and recipes. Its low calorie and high fiber content makes it popular among dieters and health-conscious people. It’s also high in vitamins, minerals, and other nutrients that may help lessen the risk of some illnesses. If you’re thinking of the question ‘Is Grapefruit Ketogenic?’, you might be curious about its nutritional profile, more precisely, whether it contains too many carbohydrates to be suitable for the keto diet. The solution is not as simple as one may imagine. Because the keto diet is complex, certain foods can be included in moderation, while others should be avoided entirely. There are also several ketogenic diets, each with its own set of rules and standards. To understand how grapefruit fits into a ketogenic diet, you must first grasp the fundamentals of the diet.
What’s In a Grapefruit?
Grapefruit is high in nutrients. According to the US Department of Agriculture (USDA), half a medium grapefruit comprises approximately:
- 52 calories
- 13 grams of carbohydrates
- 1 gram of protein
- 2 grams of fiber
- 64% of the recommended dietary intake (RDI) of vitamin C
- 28% of the RDI of vitamin A
- 5% of the RDI of Potassium
- 4% of the RDI of Thiamine
- 4% of the RDI of Folate
- 3% of the RDI of Magnesium
Grapefruit is also high in hydrating fluids, antioxidants, and phytonutrients. Anti-inflammatory, anti-carcinogenic, and anti-microbial properties are believed to exist in these compounds.
Grapefruit Health Benefits
It is an exceptionally effective immunity booster. In fact, many studies have proven that it provides immunity to 800 distinct viruses! What’s not to love about this? It is low in calories, making it an excellent food for weight loss. The bitter taste also helps to decrease your appetite and reduces your hunger.
You may be wondering why we highlighted lycopene above. Let us explain. Lycopene is a powerful antioxidant. According to medically examined studies, it is strongly linked to a decrease in chronic illnesses such as cancer. Not only is it preventive at the cellular level, but it also helps in the elimination of those nasty bacteria present in the intestines! In essence, lycopene and other antioxidants found in grapefruit can significantly lower the risk of certain cancers.
This dietary fiber’s antioxidant and vitamin combination has anti-inflammatory properties, which can help with muscle aches and pains.
Scars and Acne
Isn’t that crazy? But take note: grapefruit contains a lot of alkaline properties. This regulates the acidity on our face, aids in the healing of acne pores, and lowers the appearance of scars. What’s better? The alkaline properties also aid in the prevention of aging! Vitamin C is also important in the creation of collagen, which is the primary mechanism that supports the skin.
The red grapefruit type has been demonstrated to lower cholesterol and aid in the prevention of heart disease. Its high potassium concentration also helps to regulate blood pressure. This works because potassium acts as an antagonist to sodium levels in the blood, decreasing systolic blood pressure. We didn’t want to bore you with too much information because the list of grapefruit advantages is virtually limitless!
Is Grapefruit Ketogenic?
You’ve probably discovered that grapefruit is unquestionably the king of nutritional health advantages. Hence, the big question is whether grapefruit is keto-friendly. And, if so, how can I incorporate it into my keto diet? The main focus for those following the keto diet is to seek macronutrients in all foods. By looking at the nutrients provided by grapefruit, you can see that a 200g grapefruit has 14 g of net carbohydrates. As compared to the protein and fats in grapefruit, the net carb level is 92%, which is far greater than what we stick to in keto. Although a serving size of half a grapefruit could be comfortably integrated into the keto diet, grapefruit is not keto, with just 7 g of net carbohydrates. The macronutrients are just not balanced for a ketogenic diet, especially if you are aiming to stay under 30 g of net carbohydrates. It is keto-friendly if eaten in moderation, and your net carb intake is monitored. Fruit should be avoided as a general guideline for all keto dieters. Nonetheless, you could incorporate grapefruit into your keto diet strategically to prevent leaving ketosis. Here are some ways to incorporate grapefruit into your keto diet:
- After 5-6 days on rigorous keto, reward yourself with half a grapefruit.
- After a strong workout, use grapefruit as your low-carb bulk.
- Adding grapefruit segments to your salads can offer you an energy boost
We feel that, despite its high net carb content, its nutritious value allows us to include a portion of the fruit in our keto diet on occasion!
Low-Carb Fruit Alternatives: Are There Any Fruits I Can Eat When on Keto?
What about the other fruits now that grapefruit has been discovered as a non-keto-friendly fruit? Is it possible to consume different fruits on the keto diet? Indeed, the answer is yes. It all relies on the number of net carbohydrates in the fruit and how it affects our state of ketosis. Despite their high carbohydrate content, citrus fruits are commonly referred to be low-carb fruits. These are a handful of our favorite keto-friendly low-carb fruits:
- Lemons – why not add some lemon to your water, tea, or salad dressing? Lemon has just 6 g of net carbohydrates per 100g (not that you’ll have that much per serving!).
- Olives – There is just 1.5 g of net carbohydrates per 10 olives. Since fiber accounts for the majority of their total carbohydrates, they are a keto jewel! What’s better? They also have antioxidant properties!
- Avocados – Avocados are ideal since they are low in net carbohydrates, high in fat, and high in protein.
- Berries – most berries, especially if frozen, are not just high in vitamins and antioxidants but also ideal for keto! Since they are high in fiber, they have a low net carbohydrate content.
There are many other low-carb keto-friendly fruits available; simply add them to your nutrient calculator and enjoy!
One grapefruit has far too many nutrients for us to incorporate into a meal on its own. Grapefruit is also high in water and fiber, making it an excellent digestive aid. It’s also great for weight reduction, and with just 7 grams of carbohydrates per half serving a day, we think it’s the best natural weight loss supplement. Yet, because of its relatively high net carb level, it is not a fruit you should consume on a daily basis if you are on a low-carb keto diet. Thus, in response to the initial question, ‘Is grapefruit ketogenic? No, grapefruit is not keto-friendly and will cause you to exit ketosis if ingested in excess. While it is not keto-friendly, it improves your health and wellness while also promoting weight loss. What you must learn from all of this is that while the fruit is healthful, it is not always keto-friendly. Fruits like grapefruit may be good for your health, but if they include too many net carbohydrates, they are incompatible with the keto diet. After reading this post, you may wish to read our blog on the benefits of red cherries. Hopefully, you’ll like it.